triathlontraininghttp://www.triathlontraining.net
Just another WordPress siteTue, 10 Mar 2015 16:26:11 +0000en-UShourly1http://wordpress.org/?v=4.1Core Training For Runnershttp://www.triathlontraining.net/core-training-for-runners/
http://www.triathlontraining.net/core-training-for-runners/#commentsSat, 27 Sep 2014 08:11:52 +0000http://localhost:8888/?p=109Why train my core? Well, let’s first think of your core muscles as the foundation of a house, and we can say running is that tornado that picked up and threw that house on the witch of the east’s head. In other words our coremuscles are going to be the primary anchors working hard to keep our body stable during your run. This stability is important because it helps your lower body with creating power, maintaining proper running form, and even preventing joint injury. If that’s not enough, its always nice to have a great mid section for that finish line photo.What exercises are best? I like to keep it simple so here are my top 4 core exercises specifically for runners.

Plank We all know it, but so many people do it wrong that I think it’s always worth mentioning. This exercise involves lying on your stomach then pushing up to your elbows and toes. Maintain this position while pulling your navel in toward the spine. The key is to make sure the hips don’t sag and the butt does not rise up, there should be a straight line connecting the head, butt, and heels. Your goal is 60 seconds. Challenge: Try alternating straight leg lifts while holding this form, then move to arm reaches, and finally placing arms or feet on an unstable object.

Superman Yes, this is my favorite super hero, I mean who could resist that cape, but he probably got his great back side from doing a few reps of these. While lying on your stomach lift opposite arm and legs simultaneously while keeping them straight. Again remember to pull the navel into the stomach during the entire exercise. This helps strengthen the low back and transverse abdominus which helps maintain pelvic stability during runs. Also the lifting of the leg helps target the glutes and hamstrings which will give you an extra kick during sprints and hills.Challenge: Lift both arms and legs at the same time, try to hold at the top for 2 seconds each rep.

Hip Bridge If it’s booty you want then it’s booty you get…and some lower back for good measure. In this exercise, lie your back with knees bent at a 45 degree angle and feet flat on the floor. Lift your hips and squeeze your glutes to make a straight line from your knees to shoulders. Hold this position for 2 seconds, then lower slowly coming close to the ground without touching, then repeat for 3 sets of 10 reps. This will help strengthen the glutes, lower back, and shoulders which all help support proper form during running. Challenge: Try adding a kick out at the top of this move or even doing this on one leg for a real butt burner.

Core Twist Though it seems as though runningonly occurs going forward and backward or sagittal plane, much of the running action is actually produced by twisting motions throughout the body. While this twisting is occurring it’s important to maintain propercore stability resisting the pelvic twist in the transverse plane. Sit with knees bent 45 degrees and feet flat on the floor, extend arms and twist then side to side without turning your mid section. You are resisting the turn, not creating it. Do 3 sets of 10, a complete rep is after the arms have turned to each side. Challenge: Try lifting your feet off the floor, then adding weights or a medicine ball to your hands. If you are home a big bag of quinoa or a gallon of water will do.

Running is a great whole body activity that you should take advantage of before the weather gets too cold, but remember that adding in core cross training will make it even better. As little as 15 minutes worth, 3 times a week of core training for runners mixed into your routine can not only make you a better runner, but can keep you on the road and out of rehab!

]]>http://www.triathlontraining.net/core-training-for-runners/feed/0How to become sponsoredhttp://www.triathlontraining.net/how-to-become-sponsored/
http://www.triathlontraining.net/how-to-become-sponsored/#commentsSat, 27 Sep 2014 08:11:11 +0000http://localhost:8888/?p=107If you’re an athlete, you have undoubtedly asked yourself this question: “What does it take to get free gear or become sponsored?” Just to clarify: you can be a good, sponsored athlete without being classified as a pro. Think of each sponsorship you earn as a step toward pro status. Actual pros race in their own category, known as “elite”, and most of them have achieved multiple podium finishes. So while it helps, being a pro is not a prerequisite for sponsorship.

Gaining sponsors can help support your training efforts and allow you to commit more fully to the sport. In this article, we’ll give you some unique ideas for landing sponsorships – but know that a sponsorship can only happen through the athlete’s devotion, so there are no guarantees. Yep, it’s on you.

Different Levels of Sponsorship

There are a few unofficial levels of sponsorship, and most athletes have spent time in each one. Note that it’s entirely possible for an athlete to skip a step or stay on one step without advancing.

Writing an Athlete Resume

a professional plan for the upcoming season (including big-name races/events)

any volunteer work you have done – this shows companies that you are active in the community

personal goals

why you chose this company, and how both parties could benefit from the sponsorship

what you’re looking for in a sponsorship

your contact information

Make it easy for companies to get in touch with you, and make sure to take copies of your resume to every race you participate in. It’s best to be honest and creative with these resumes. Don’t get caught up comparing your results with those of elite athletes and assume that companies won’t be interested – you might just be the piece of the puzzle they’ve been looking for.

Joining a Triathlon Club

Find a list of tri clubs nearby and attend several training sessions with each of them – and then pick your favorite option. Most triathlon clubs have group sponsors, which can lead to an individual sponsorship if you have a foot in the door. Plus, joining one or multiple clubs can help you expand your personal network – and that’s also beneficial for growing companies.

Engaging with Sports Companies

Strong performance isn’t the only thing companies look at when giving out sponsorships – often, they’re interested in your involvement. Active and consistent participation in the sport, how involved you are within the tri community, if you can volunteer at sports events, etc. – these are significant factors in your eligibility for sponsorship. Here’s what else you can do:

Affiliate programs become more popular each year. At start of the season, check different websites for affiliate applications. I’ll say it again: share your athlete resume often. Keep several copies on hand for local businesses, and consider mailing some out to 10+ companies each week. Making cold calls might not seem effective, but it can work in your favor. Contact different departments at nutrition and gear companies: pitch creative ways that you could join forces. Engage via social media. Many companies respond to tweets and Facebook posts, so ask how to get more involved with their brand and see if they will be attending any upcoming events.

Asking a company for any form of sponsorship is a lot like talking yourself up at a job interview. The key is to know exactly what you want to get out of the sponsorship, and to know a lot about how each company operates. Find out its mission statement and tailor your request according to its core values.

Creative Marketing for Athletes

Sometimes just getting your name mentioned publicly within the triathlon community is enough to get companies’ attention. There’s no better way than via the web – here are some possible strategies.

Start blogging about the sport. If you don’t feel comfortable giving out tips or creating tutorials, feel free to simply blog about your personal experience with training and racing. Boost the brand’s social media influence. If you have a lot of influence on social media, brands will have all the more reason to team up with you. Work toward a strong race performance and wear a specific company’s logo at that race. If you perform well, the brand’s employees might wonder why you aren’t already on their team. Forge friendships with the employees of the company that interests you. It’s a win-win: you make some new friends, and that brand will pay more attention to any of your requests. Set up a sponsored “discount code” with a company in order to bring in new customers. If your unique code gets used enough, the business will probably arrange some sort of sponsorship.

Volunteering at Sports Events

Most companies have a marketing schedule for events they are attending – if you can get your hands on this, you’ll be able to show your face at all of the company’s big races. Don’t worry, you don’t have to train for every race: instead, try volunteering.Volunteering at a race gives you a chance to gain some perspective and learn how brands network during the event. Be creative – offer to volunteer in return for a gym membership, for example. Dedicating some free time in order to eliminate expenses is a big first step. Better yet, if you really want to make an impression on the community and get noticed by companies: help organize a community-sponsored 5k or cycling event. You’ll create almost-immediate, strong relationships with potential sponsors.

Give sponsors what they want companies arrange sponsorships that will increase sales. Show brands that you are outgoing and able to give them lots of exposure throughout the season’s racing and training. You can become a company’s window into the sport of triathlon if you are well-known, accomplished, or just great at networking with athletes and coaches. Just remember that the whole process takes time and requires a high level of involvement – and that it’s worth it to you and your sponsor.

That doesn’t sound like me. I’m barely two years out of college, on a tight budget, and trying to make training the most cost effective possible. But I love endurance sport. Triathlons can be intimidating to newcomers. Most people see the super-athletes and their high-performance gear, but nobody purchases a $5,000 performance bike just to see if they enjoy the sport – you can start small. If you don’t know if you’re going to like it and just want to get a taste, you can even borrow an old road bike and just finish on it to see what the sport is like.

These are the absolute basics you will need. These are approximate costs – there are plenty of ways to save or spend more money.

Bike

Cycle $800 – $1100 for a starter road bike, along with trustworthy maintenance and fitting. By far the most expensive part of your training, frames and components will quickly go up in cost from there. There are benefits to custom components, but a beginner will spend the most money on the frame and basic build-out.

Pair of cycling shoes ~ $80.

Helmet ~ $100

Maintenance (tune-ups, spare tubes, tires) ~ $50

Gloves ~ $30

Clothes (tights, shorts, bib, socks, etc) ~$100 and up

Swim

Wetsuits a decent wetsuit will run around $200

Goggles: ~ $20

It is hard to find a good place to swim for free, especially year round. A membership at the Y will go a long way (if they have a pool).

Run

Shoes $70-100

Socks, shorts, shirts, etc ~ $Up to you, as much as you feel comfortable running in vs. spending on it.

Other Stuff:

Race day jerseys/bags/warmups ~ $200

Garmin ForeRunner 210 ~ $300. This is my one luxury item. It has improved my performance and motivation more that I would have thought possible.

Training Clothes: up to you- I don’t recommend buying high-dollar clothes to train in, but I’m a budget-conscious guy. I buy clothes on the sale racks at the sporting goods store.

Triathlon is not the cheapest sport, but most triathletes will agree it is very rewarding. The time involvement, training, and commitment will make it a large portion of your life. Most would argue that it is well worth the money.

What do you think? Do you have tips for saving money on triathlon costs?

]]>http://www.triathlontraining.net/triathlon-costs-training-and-competing-on-a-budget/feed/0Family Time, Training Timehttp://www.triathlontraining.net/family-time-training-time/
http://www.triathlontraining.net/family-time-training-time/#commentsSat, 27 Sep 2014 08:09:28 +0000http://localhost:8888/?p=103There is never enough time to get everything done. Families are perpetually in a state of pandemonium which can feel disruptive and at worst, devastating. I’ve never wanted triathlon to be the ultimate family eater; I’ve never wanted training for triathlon to devastate my family.

The coaches and training systems will warn first-time triathletes, “Talk to your family about this decision.” But this warning says far too little. It should say, “Talk to your family about how much time you will be spending doing other things instead of being with them.” It’s simple math: A full-time job plus a full-time family equals a full-time life. And the triathlon coaches and systems expect us to add another half to full-time triathlon training job to the mix? Something is bound to be compromised.

In my experience what first gets compromised is not our full-time jobs – who wants to get fired? What is first compromised is our full-time family. Race morning is full of absentee dads, moms, brothers and sisters, and friends. At a recent Ironman triathlon I competed in, an age grouper being interviewed on stage the night before the event was asked, “What are you looking forward to after completing your first Ironman?” She replied, “I can’t wait to get into the off season so I can see my family and friends again!” The crowd exploded with laughter as if they totally understood her commitment. I, on the other hand, was sad. Was it worth it?

It doesn’t have to be this way. There is a way to do all of the triathlon training you need while not neglecting your family. The answer will surprise you, because it surprises everybody. Few triathletes have yet to discover how to gain your dream without losing your family along the way. It’s simple: Do it together as a family. I’m serious. Do everything, every part of your training, together. Impossible? Unrealistic? That’s how you once felt before you decided to do a triathlon. And those feelings of impossibility changed when you tried it and discovered that you really could swim, bike, and run all in one continuous push. Well I’m telling you there is a way to train that involves your whole family and still lets you realize your dream of completing or competing in the sport of triathlon. Try it. It’s not impossible and it’s not unrealistic. I’ve seen it work with pros, competitive age-groupers, and even those that just want to finish.

Here’s our philosophy: Family time has greater and more lasting rewards than triathlon training, so I will never train in a way that compromises the relationships I have with my family. If that is a philosophy you share, here are 5 tips that will work for you:Sign everyone in the family up for a race. Even if only one of you is a triathlete, your spouse can run a 5k or 10k or marathon. Not a runner? Fine. Sign up for a 10k walk-a-thon. Are your kids too young to sign-up for something? That’s OK. Make-up a race for them and sign them up. When everyone signs up for something, everyone gets to share a goal – a shared goal unites a family. Do your workouts together. Swim workouts happen at the pool where everyone has something fun to do; bike workouts happen on an indoor trainer where you can watch and interact with your kids while they play; run workouts are always pushing a jogger or letting your kids cycle beside you.

Prioritize High Intensity Training (HIT) over high volume training. Let’s be clear, kids don’t want to be at a pool or in a jogger for absurdly long periods of time. Many high level athletes and coaches are beginning to understand this principle and designing plans that reflect this (check out Ben Greenfield, Graeme Street, or Joe Friel to get you started).

Organize your family calendar by designing a realistic plan. Workouts don’t “just happen,” they are scheduled. Set realistic training protocols that work with your family’s schedule. Don’t just import a plan you got from a coach or a book without adapting it with your family in mind.Share your story. We have shared our story many times in blogs, in interviews, in Ironman media, and on our website. You will be personally motivated when you “put yourself out there” and share your trials, failures, and successes. You’ll find that people will constantly ask you, “How is the training with the family going?”, each time giving you that extra nudge to keep at it.

]]>http://www.triathlontraining.net/family-time-training-time/feed/0Running Safety Tips for Womenhttp://www.triathlontraining.net/running-safety-tips-for-women/
http://www.triathlontraining.net/running-safety-tips-for-women/#commentsSat, 27 Sep 2014 08:08:15 +0000http://localhost:8888/?p=101Female runners worry about personal safety in a different way than male runners do, and it is important for women to practice safe running habits, wherever we decide to run. One important decision to make is to refuse to be a victim; then, start practicing safe and smart running habits. Here are some running safety tips for women to keep in mind during your training.

Run with your phone, so if you need to make a call, you have it on your body. I tuck the phone in my shorts (I bought one of the arms things but I hate it, and it advertises I have an expensive piece of technology up for grabs) and go.

Spend as little time looking down at your phone as possible. Looking down makes you an attractive grab to a predator, because you are not alert to your surroundings if you are texting or picking music.

Make eye contact with every single person you pass, even if you or they are wearing sunglasses. You are less appealing to a predator if you acknowledge them and can remember them.

Keep your music soft so you can hear what’s going on around you. This is especially important if you are running on streets or sidewalks—you need to be able to hear a car come up behind you.

Constantly scan your surroundings, looking side to side, and checking behind you. Whenever you pass someone, especially men, look behind you to see if the person’s behavior changes. When I turn a corner, I look behind me to see if someone who wasn’t there before has appeared, or if someone I just passed has disappeared.

Run with your keys in hand, not tucked in your shorts or tied on your shoe. Keys make a handy weapon if you need one.

Watch for the “people” landscape at the park to change. I’ve noticed that about every 30 minutes, new people start showing up, and the people that were there when I began my run start to leave.

Play the “If I Were a Predator” game in my head. Identify women that are distracted and think, “If I were a predator, she would be an easy target. It’s clear she doesn’t have a clue of what’s going on around her, and she wouldn’t see it coming.” Or, “That woman is aware of her surroundings and my part in the landscape. She would not be a good target.”

Learn from nature. If you are being chased, think of a gazelle being chased by a cheetah; the gazelle weaves back and forth, changing directions haphazardly and without a pattern to try to tire out the cheetah or throw it off. Run toward a safe area like a gazelle.

You may want to try running with pepper spray or mace, but sprays are often unreliable and can travel with the wind, which may cause them harm to you instead of the perpetrator. Above all, stay alert and know your surroundings. While talking about safety can seem tedious and unnecessary, and though this list may seem over-the-top or paranoid, it is always better to be safe rather than sorry.

Article written by: Sarah Bowman.

]]>http://www.triathlontraining.net/running-safety-tips-for-women/feed/0Should I get a road or tri bike?http://www.triathlontraining.net/road-vs-tribike/
http://www.triathlontraining.net/road-vs-tribike/#commentsSat, 27 Sep 2014 08:07:15 +0000http://localhost:8888/?p=99This is a common question from those who get interested in the sport of triathlon. As you can probably guess, the best answer is: “it depends.” At triathlontraining.net, we’re big advocates of newbies and recreational athletes who want to break in. That said, many newcomers to the sport are intimidated by the seemingly high cost of gear. Hop on any name-brand bike website and you’ll see prices ranging from hundreds to multiple thousands of dollars. Sounds like a pricey sport?

Try a Tri Of course the pros are going to have more technical and expensive gear, but that doesn’t mean you need a $6,000 triathlon bike to get your feet wet. Grab a department store bike, borrow a friend’s, or buy one of those classic steel frame bike on craigslist. Don’t expect to win, but the most important thing to know is if you will be willing to dedicate a big chunk of your personal life and free time to the sport, before you decide to invest in some quality gear. So you compete in your first triathlon and realize you’re deep in love, and it’s time to upgrade.

What’s the Difference?

Road Bikes Road bikes are versatile, agile, and customizable for a variety of conditions. The seat tube is angled further back, allowing the rider a more upright position. Most often, a road bike will have drop style handlebars to center the gravity of the rider for more maneuverability. Triathlon Bikes Tri Bikes are designed to conserve energy. The seat tube is more upright, forcing the rider into a more agressive stance – out onto the aerobars. This position allows you to conserve more energy, considering you still have a third of the race left after you get off your bike. This efficient position has its tradeoffs – you will have less manueverability than you will on a road bike, and hill-climbing will be more challenging in some circumstances.

So Which One?

It depends. If you think you’re going to compete exclusively in triathlons, a tri bike might be the best choice. If you want more versatility, but sacrifice some effiency in the cycling part of the race then you might want a road bike. Here a few more explainations. When you decide to start competing, it is a good idea to go to a bike shop and get sized for a bike that will fit you. If you are competing in an official race, make sure you are compliant with all USAT Regulations. Good luck, and get out there!

]]>http://www.triathlontraining.net/road-vs-tribike/feed/0Tips for finding a triathlon coachhttp://www.triathlontraining.net/tips-for-finding-a-triathlon-coach/
http://www.triathlontraining.net/tips-for-finding-a-triathlon-coach/#commentsSat, 27 Sep 2014 08:04:13 +0000http://localhost:8888/?p=97When you’re looking to hire a coach to improve your performance as a Triathlete, you may not have a clear-cut picture of what you need. Triathlon Training is here to connect you with the right coaches, but it still takes some research, communication, and self-understanding in order to get what you need.

1. Figure out your own expectations.

If you don’t know what you want to get out of your training, it will be hard to get the right kind of coaching. Coaches are generally good at getting you the right instruction, but a little self-awareness goes a long way when it comes to seeking out coaching, especially for first- timers. Ask yourself things like: What are my goals for this season? What race(s) do I plan on training for? What are my strengths and weaknesses in both fitness and nutrition? Where have I struggled in particular? You might think that you have a particular weakness, but teaming up with the right coach can turn that into a strength.

2. Do I want a local coach, or use remote coaching?

Triathlon Training allows you to search coaches in your area, but also gives you the ability to share a calendar with a coach, who can customize your workouts. It certainly helps to have companions while training, but a coach might not necessarily be the best “training buddy.” You want their knowledge, experience, and insight into how to improve your performance, but more and more coaching can be done remotely now. It all comes down to your personal preference.

3. Look for the right combinations of certifications and experience when hiring a coach.

This seems like an obvious point, but there a many different focuses and areas of specialty in the the fitness world. Maybe you want someone to help you with nutrition. Maybe you want to focus specifically on swimming. You don’t want to hire a coach living in the plains of Texas to help you tackle the hills and mountains Colorado. Just remember – you’re finding the perfect coach for you!

4. Learn to communicate.

Maybe you have found a few coaches that look like a good fit, so you decide to contact them. Maybe 3 out of 5 reply so you decide to talk with each of them about training. Remember the expectations you set for yourself and focus on clearly communicating that to the coach. Communicate your goals, abilities, areas of focus, strenghts, and weaknesses. Finally, you may be able to negotiate the price for your their service. The price of coaching is never set in stone, so you never know what you might get just by asking! There is no perfect path to finding the right coach, but we’re here to help you find the best talent out there. Chances are, the right coach is already looking for you!

]]>http://www.triathlontraining.net/tips-for-finding-a-triathlon-coach/feed/0Volunteer to become a better triathletehttp://www.triathlontraining.net/volunteer-to-become-a-better-triathlete/
http://www.triathlontraining.net/volunteer-to-become-a-better-triathlete/#commentsSat, 27 Sep 2014 08:03:37 +0000http://localhost:8888/?p=95Many athletes and coaches who are big into triathlons are missing a small, but essential piece of the puzzle: volunteering. There truly are some unique beneﬁts to volunteering in the triathlon community and you are going to learn about some of them in this article!

Volunteer at a Triathlon Race

Most Races cannot happen without volunteers, and there are lots of advantages to becoming one of them. Most triathlon races locally will have a website or Facebook page that you can join. On a race’s website, there will usually be a “Volunteer Info” section. Race volunteers consist of people who cheer on athletes, hand out water and nutrition, assist with installing and removing props, handing out medals, and a variety of other tasks. If you are an athlete, here are some ways you can beneﬁt from volunteering at a race: Competitive athletes will get to see a bird’s-eye view of the race and witness new aspects to triathlon which can help to form strategies for your next race. For instance, you might be able to watch what it’s like ﬁghting for ﬁrst place!

New-comers to triathlons can beneﬁt from volunteering because it helps them get exposure to the atmosphere of race day. You will get to watch mass swim starts and transitions to see what to expect from your ﬁrst couple of races. No matter which level of triathlete you are, volunteering at a race is an easy way to become a more all-around triathlete and to show that you really are invested in the sport. Even the pros do it from time to time, believe it or not.

Volunteer Outside of Triathlon Races

One great example is locating a nearby YMCA. The “Y” and other health related organizations usually have volunteering opportunities for events like youth 5k races, or sometimes they need swim teachers to help give lessons. This can look great to potential sponsors because companies prefer people active in the community. This can also lead to a potential free membership or discount if you volunteer often enough in those types of organizations. Other Resources on Getting Sponsored

The US National governing body for the sport of triathlon. If you plan on racing in the U.S., then you will need to create a membership with them (membership is usually required for races). I recommend registering for an annual account if you are shooting for a sponsorship and will be actively racing this season. By default, when you create an account you are given a ranking within your age group nation- wide. This rank can be improved through earning competitive race results. Participating in USA Triathlon’s Athlete Ranking System is beneficial for sponsorships because it shows companies how devoted and competitive you are within the sport.

The Active Network is another great site to join because it provides a search tool for local events. It also has very useful blog posts written by some big names in the sport. One of its greatest features, however, is that if you join Active.com you will earn discounts when registering for most races.

How to Find a Triathlon Club

Following are some recommended websites for ﬁnding a local triathlon club near you:

http://triﬁnd.com/Clubs/FindATriathlonClub.aspx

http://www.usatriathlon.org/audience/clubs/contents.aspx

Most local triathlon clubs have an online website or Facebook page that will provide information about upcoming training sessions and events. Another easy resource is to visit your local bike shop and running shop, which usually have information about local events and groups. http://www.latriclub.com/ is a great example of an active Tri Club website. Some clubs have sponsors for the group so this is a quick avenue towards getting your own sponsorship. I recommend testing out several different clubs if possible. Also, companies will usually ask if you are involved with a Tri Club when you are seeking a sponsorship.

]]>http://www.triathlontraining.net/joining-the-triathlon-community/feed/0Getting carbs on a gluten free diethttp://www.triathlontraining.net/getting-carbs-on-a-gluten-free-diet/
http://www.triathlontraining.net/getting-carbs-on-a-gluten-free-diet/#commentsSat, 27 Sep 2014 08:01:52 +0000http://localhost:8888/?p=91Nutrition will always be a controversial topic, especially with the variety of diets out there, but there is one specific fact that will always remain—athletes, whether they are recreational or competitive, need carbohydrates to fuel their performance.

Gluten-free diets are becoming more popular today. Many individuals are choosing to go gluten-free even if they are not gluten intolerant. Gluten is the protein found in all wheat and wheat-related products. By eliminating gluten in one’s diet the correct way, you eliminate majority of the harmful blood-sugar spikes, gastrointestinal discomfort, headaches, fatigue, inflammation, allergies, weight issues, several factors that increase the risk for Heart Disease, and the list goes on. The only downside to going gluten-free is that many individuals do not do it the right way and end up not fueling themselves with enough carbs and then will feel tired, weak and hungry. Athletic performance will also take a nosedive. Although carbohydrates are crucial for recovery to endurance athletes who participate in events that have a moderate intensity and long duration, like an ultrarun, ultraswim, or half-Ironman, their performance is primarily fueled by lipids (fats). However for athletes who participate in higher-intensity events with somewhat shorter duration, the exercise is primarily fueled by carbohydrates. It is recommended that an endurance athlete should intake between 5-7 g/kg/day of carbohydrates during the off season, but during heavy training and racing season the carbohydrate intake should be as high as 12-19 g/kg/day. Some variables that impact these numbers are the intensity and duration of training, environment, and gender. Carbohydrate loading for competition is also common in these sports. So the question is, how do you get these recommended carbohydrate portions while on a gluten-free diet? The key to getting enough carbohydrates to fuel performance is to eat very dense carb sources. The most recommended way to eat very dense carb sources is to make sure you are eating REAL foods. The best source for gluten-free dense carbs is vegetables Many times when individuals go gluten-free, they eat corn based foods or very artificially processed foods instead of the real deal. Even if a packaged food has a label on it that says “gluten-free,” most likely it was processed and has many chemicals and artificial ingredients. These ingredients can cause more harm than good, so read the label first! If there are chemicals on there that you can’t pronounce, or if corn is the first ingredient on the list—put it back. Corn is fed to cows to make them nice and fat, you don’t need that. Eat your vegetables, just like your mother told you! This list includes, but is not limited to, some of the most popular and carbohydrate dense vegetables: Sweet Potato: 21 grams of carbs per 100g serving; 1 cup = 328 grams (mashed) Butternut Squash: 10 grams of carbs per 100g serving; 1 cup = 205 grams Onion: 10 grams of carbs per 100g serving; 1 cup = 210 grams (chopped) Acorn Squash: 15 grams of carbs per 100g serving; 1 cup = 205 grams Cassava: 38 grams of carbs per 100g serving; 1 cup = 206 grams Parsnips: 17 grams of carbs per 100g serving; 1 cup = 178 grams (sliced) Beets: 10 grams of carbs per 100g serving; 1 cup = 170 grams (sliced) Spaghetti Squash: 6 grams of carbs per 100g serving; 1 cup = 155 grams Plantains: 31 grams of carbs per 100g serving; 1 cup = 154 grams (slices) Carrots: 10 grams of carbs per 100g serving; 1 cup = 128 grams (chopped) Incorporate these dense carb vegetables into your diet, preferably as a post-workout meal or snack. Within the first 30 minutes after training and at 2-hour intervals thereafter, eat 1.0 to 1.2 grams of carbohydrate per kilogram of body weight. A carb-loading regimen can be done also using dense carbohydrate sources beginning 7 days before a race. Consume 5 grams of carbs per kilogram of body weight daily from days 7 to 4 prior, and on days 3 to 1 before the race consume 10 grams of carbs per kilogram of body weight daily. Don’t be afraid of carbohydrates—the right ones are not the source of the many health problems we face today. Your body uses them as fuel and if you follow the proper nutritional recommendations, you should have no problem while eating a gluten-free diet. Don’t be afraid to try new foods and find what works best for you.